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Bill Starr/Madcow 5x5 Logbook Calculator

Bill Starr/Madcow 5x5 Logbook Calculator

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Published by Tim Donahey
This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplement to the 5x5 Program and is not affiliated with Bill Starr or Madcow. Only edit the cells in yellow. The first column, “Test Weight,” is where you will enter your starting weight (or your previous rep maxes). The “Reps,” column is where you enter how many reps your previous maxes were tested at. The “% Increase,” column is the amount that you would like to increase each lift per week (usually 2.5%). If you are unsure, leave this field alone. The “Smallest Weight,” field is the smallest weight increment that can be added to the barbell. If you don't have microweights, get them here. The “Percent To Reset,” field is how far back you'd like to begin before hitting your former maxes. It is customary to reset 7% so you hit old PR's in Week 4. Workouts are read by column and the rotation is Heavy/Light/Medium. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood
http://www.startingstrength.wikia.com
This is the Bill Starr/Madcow Linear 5x5 Logbook Calculator. This was designed as a supplement to the 5x5 Program and is not affiliated with Bill Starr or Madcow. Only edit the cells in yellow. The first column, “Test Weight,” is where you will enter your starting weight (or your previous rep maxes). The “Reps,” column is where you enter how many reps your previous maxes were tested at. The “% Increase,” column is the amount that you would like to increase each lift per week (usually 2.5%). If you are unsure, leave this field alone. The “Smallest Weight,” field is the smallest weight increment that can be added to the barbell. If you don't have microweights, get them here. The “Percent To Reset,” field is how far back you'd like to begin before hitting your former maxes. It is customary to reset 7% so you hit old PR's in Week 4. Workouts are read by column and the rotation is Heavy/Light/Medium. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood
http://www.startingstrength.wikia.com

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Published by: Tim Donahey on Nov 15, 2008
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05/09/2014

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Bill Starr's 5x5
Linear Version
Smallest Weight Increment:
1
Percent To Reset
7.50%5-15% under your current 5RM
Current MaxReps (<12)1RM5RM% IncreaseSquat
10051131002.5
Bench Press
10051131002.5
Row
10051131002.5
Incline Press
10051131002.5
Deadlift
10051131002.5
Monday Reps Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12HeavySquat
5 45 45 45 45 50 50 50 55 55 55 55 605 55 55 60 60 60 65 65 65 70 70 70 755 65 70 70 70 75 75 80 80 80 85 85 905 80 80 85 85 85 90 90 95 95 100 100 1055
93 95 97 99 101 104 107 110 113 116 119 122
Bench Press
5 45 45 45 45 50 50 50 55 55 55 55 605 55 55 60 60 60 65 65 65 70 70 70 755 65 70 70 70 75 75 80 80 80 85 85 905 80 80 85 85 85 90 90 95 95 100 100 1055
93 95 97 99 101 104 107 110 113 116 119 122
Row
5 45 45 45 45 50 50 50 55 55 55 55 60
(or Power Clean)
5 55 55 60 60 60 65 65 65 70 70 70 755 65 70 70 70 75 75 80 80 80 85 85 905 80 80 85 85 85 90 90 95 95 100 100 1055
93
95 97 99 101 104 107 110 113 116 119 122Assistance
Weighted Hypers
2 Sets
Exercises
Weighted Sit-Ups
4 Sets
WednesdayLightSquat
5 45 45 45 45 50 50 50 55 55 55 55 605 55 55 60 60 60 65 65 65 70 70 70 755 65 70 70 70 75 75 80 80 80 85 85 905
65 70 70 70 75 75 80 80 80 85 85 90
Incline Press
5 55 55 60 60 60 65 65 65 70 70 70 75
(or Military Press)
5 65 70 70 70 75 75 80 80 80 85 85 905 80 80 85 85 85 90 90 95 95 100 100 1055
93
95 97 99 101 104 107 110 113 116 119 122Deadlift
5 55 55 60 60 60 65 65 65 70 70 70 75
(or High Pulls)
5 65 70 70 70 75 75 80 80 80 85 85 905 80 80 85 85 85 90 90 95 95 100 100 1055
93
95 97 99 101 104 107 110 113 116 119 122Assistance
Sit-Ups
3 Sets
ExercisesFridayMediumSquat
5 45 45 45 50 50 50 55 55 55 55 60 605 55 60 60 60 65 65 65 70 70 70 75 755 70 70 70 75 75 80 80 80 85 85 90 905 80 85 85 85 90 90 95 95 100 100 105 1103
95 97 99 101 104 107 110 113 116 119 122 125
8 71 73 74 76 78 80 83 85 87 89 92 94
Bench Press
5 45 45 45 50 50 50 55 55 55 55 60 605 55 60 60 60 65 65 65 70 70 70 75 755 70 70 70 75 75 80 80 80 85 85 90 905 80 85 85 85 90 90 95 95 100 100 105 1103
95 97 99 101 104 107 110 113 116 119 122 125
8 71 73 74 76 78 80 83 85 87 89 92 94
Row
5 45 45 45 50 50 50 55 55 55 55 60 60
(or Power Clean)
5 55 60 60 60 65 65 65 70 70 70 75 755 70 70 70 75 75 80 80 80 85 85 90 905 80 85 85 85 90 90 95 95 100 100 105 1103
95 97 99 101 104 107 110 113 116 119 122 125
8 71 73 74 76 78 80 83 85 87 89 92 94
Assistance
Weighted Dips
3x5-8
Exercises
Barbell Curls
3x8
Tricep Extensions
3x8This is the
Bill Starr/Madcow Linear 5x5Logbook Calculator. This was designed as a supplement to the 5x5 Program and is not affiliated with Bill Starr or Madcow.
Only edit the cells in yellow.
The first column, “Current Max,” is where you will enter your your previous rep maxes. The “Reps,” column iswhere you enter how many reps your previous maxes were tested at. The “% Increase,” column is the amount that you would like to increase each lift per week (usually 2.5%). If you are unsure, leave this field alone. The “Smallest Weight,” field is the smallest weight increment that can be added to thebarbell. If you don't have microweights,get them here.The “Percent To Reset,” field is how far back you'd like to begin before hitting your former maxes.It is customary to reset 7% so you hit old PR's in Week 4. Workouts are read by column and the rotation is Heavy/Light/Medium. Good luck and GETSTRONG DAMMIT! ~ Bango/JgoodMadcow's Bill Starr 5x5 Official WebsiteOriginal Bill Starr Power Routine5x5 Question Forum
 
5x5 by PoundPage 2
Bill Starr'
Linear Versi
Smallest Weight Increment:
1
Current MaxReps (<12)Squat
1005
Bench Press
1005
Row
1005
Incline Press
1005
Deadlift
1005
Monday Reps Week 1 Week 2 Week 3HeavySquat
5 35 40 455 45 50 555 55 60 655 65 70 805
76 84 92
Bench Press
5 40 45 455 50 55 555 60 65 705 70 75 805
85 90 95
Row
5 40 45 45
(or Power Clean)
5 50 55 555 60 65 705 70 75 805
85
90 95Assistance
Weighted Hypers
2 Sets
Exercises
Weighted Sit-Ups
4 Sets
WednesdayLightSquat
5 35 40 455 45 50 555 55 60 65This is the
Bill Starr/Madcow Linear 5x5Logbook Calculator. This was designed aMadcow.
Only edit the cells in yellow.
The first column, “Current Max,” is wher where you enter how many reps your previous maxes were tested at. The “Lb Ineach lift per week. The “% to Reset,” column is how far back you'd like to begin bmaxes are revisited in Week 4. The “Smallest Weight,” field is the smallest wmicroweights,get them here.Workouts are read by column and the rotation isBango/JgoodMadcow's Bill Starr Original Bill Star 5x5 Questi
 
5x5 by PoundPage 3
5
55 60 65
Incline Press
5 55 55 60
(or Military Press)
5 65 65 705 75 80 805
88
92 96Deadlift
5 40 50 55
(or High Pulls)
5 50 60 655 60 70 755
70
80 90Assistance
Sit-Ups
3 Sets
ExercisesFridayMediumSquat
5 40 45 505 50 55 605 60 65 755 70 80 853
84 92 100
8 63 69 75
Bench Press
5 45 45 505 55 55 605 65 70 755 75 80 853
90 95 100
8 68 71 75
Row
5 45 45 50
(or Power Clean)
5 55 55 605 65 70 755 75 80 853
90 95 100
8 68 71 75
Assistance
Weighted Dips
3x5-8
Exercises
Barbell Curls
3x8
Triceps Extensions
3x8

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